Hey guys, I'm Ashley Borden and welcome to Perfect Form Today's workout, you are using something that everybody has access to — a wall

Okay? So that's why I named this workout your Wall WOD, your Wall Workout of the Day I'm gonna take you through three stretches that you're gonna do using the wall And then we're gonna go through two exercises that you're gonna rotate and repeat, and that's gonna be the workout Alright, so first thing we're gonna do is we're gonna start with a Quad Stretch So you're gonna come down, you're gonna take a knee and you're gonna take that back foot and bring it right into the wall

Now, the closer your knee is to the wall the more stretch you'll feel through your quad And you will feel a lot of stretch through your quad Another thing is, if it feels too painful on your kneecap you can go ahead and fold a towel underneath there and that will take off some of the pressure You wanna feel like your energy is lifting up Not grinding down through your knee

And your weight in the front is in your heel, alright? So you wanna make sure that you have a wide enough space so you're not too narrow in this position Alright, so we're gonna come forward into kinda like a hurdler stretch Ooh, I feel that And you're gonna try to squeeze your back glute on this side in this position And you're just gonna kinda go back and forth, trying to find where those sticking points are where it feels really tight

You can kinda hold there You can come forward into your heel, front heel, and back Forward and back Kinda side to side This is an excellent stretch for people who sit a lot, people who feel very, very tight in their quads

People who's tush, if you can't get your glutes to fire — this is an excellent stretch Good And let's switch to the other side Now a lot of people say, "Well, how long should I do this for?" I mean, you could set a timer for 2 minutes or 3 minutes and do it on each leg Or you can just do it 30 seconds

The longer you do it, obviously, the deeper you get into the muscle Same position — my back toe is up behind me I wanna make sure my weight's in my front heel Drape that arm over, and then we're gonna go back and forth Wow, and you will really feel that through your quad

Now, if your feeling too much pull in your knee, you need to go back and you need to roll out your quads My Full Body Rolling Out PDF is available on my website, Ashleybordencom, for free And that's using the foam roller, and you're gonna roll out your whole body beforehand, if you can Alright? But if this feels too tight, you need to rollout your quads

Very good This feels good Alright, good So now we're gonna go into your hamstrings So the wall is a great way of having something to give you the signal of what you need to push back into so you can activate your hamstrings

I want you to bring your feet about 4 inches away from the wall, and have your heels directly underneath your hip bones with your feet straight Hands are gonna be on the belly, so that way when you go forward your hands remind you not to dump into your tummy, okay? You're gonna bend the knees slightly and you're gonna sit back So I'm pushing my tailbone back into the wall I'm driving my knees out and I'm reaching my chest forward all at the same time So I'm gonna hold that position for a 2 count — 1, 2

I feel deep hamstring stretch, and come away from the wall and squeeze your glutes Good And, again, sit back, push that tailbone into the wall, drive your knees out, belly in, and up to the top Excellent And, again, 3

So I find that — it's like your sit bones, those two bones in your glutes — that's what you wanna feel pushing against the wall Drive the knees out and up Let's go one more time So why do you drive your knees out? That way you activate your hamstrings more If you're knee is — just go ahead and try and put your knees inward, you won't feel any hamstring stretch whatsoever

And then come up to the top Excellent job Alright, so now we're gonna do a stretch that also will open up your forearms, your triceps and interior lats, and also a little bit of hamstring as well So you're gonna turn around When you place your hands on the wall, you wanna make sure that your fingers are very, very wide apart

That way you can really get in between your thumb and first finger You'll be able to get more tricep You're gonna place your hands — the hand position is important So when you're going back you feel like your hands are a teeny bit above your shoulders so you can drop your chest through That way you can get more stretch through your lats, okay? So we're gonna go 5 times through this guy

Feet are a little bit wider than hip-width apart You're gonna push back, drop that chest through You'll really feel that stretch through your triceps and your lats, all through here Good Then you're gonna come up — 1

Big inhale and exhale Push away from that wall, drop the chest through, bellybutton in — 2 And, again, push away from the wall If this is too crowding in your neck, you can bring your hands a little bit wider And up — 3

Two more Good Really push away from that wall Fingers really wide Drop that chest through

And up Last one Good Drop the chest through Still pull your belly in

Drive those knees out Alright, very good So now we're gonna get into the movements that we're gonna do for your workout What we're doing — the focus of this workout is really your core, alright? So it's your core when you're against the wall, and it's your core when you're in plank position The workout will activate a lot of your posterior chain, your backside, and it will also work the front through your chest, your arms and your core and quads, alright? It's challenging, but it's very, very effective for you to connect to your core and for your whole body

First one I wanna do is a wall sit, and you're gonna give me arm extension and pulling down at the same time So you're gonna bring your feet out about hipbone width apart I want you to drop those hips down So try to get to a 90 degree angle If you can't, you can go up a little higher

Wiggle the toes a little bit so you can feel your weight in your heels And you wanna feel your belly pulled into the wall, alright? So you're gonna bring the palms back You wanna have your pinkies and thumbs on the wall You're gonna extend all the way up, dragging those arms and hands on the wall, and then pulling those lats all the way down and in — 1 And up and down — 2

Good All the way up You'll feel this through the back of your arms You'll feel it through your lats, your glutes — 4 Good

Now this wall is a little rough so my hands are not completely flat against it But if you're on a wall that you can, I really want your arms and your pinkies and your thumbs on the wall Three more — 3 Ooh, yeah Pull that belly, pull that core into the wall — 2

One more You should feel on fire with that whole body — 1 Very good, you guys Very good And, again, if you can't go all the way down, that is totally fine

Start where you can But most importantly is that you feel your weight's in those heels Alright, so next one I wanna do is a plank using the wall Why do we use the wall? Because this way you can push your heels into the wall to activate more your quads and your glutes in a plank position, which most people don't And P

S: Your glutes are part of your core Alright, so, let me get you in the position You're gonna have your toes a little bit away from the wall And I want you to push your heels into the wall in that position

So my toes are a little further away, my heels are in the wall I'm gonna come down to my knees, on your forearms So I'm gonna show you beginner, intermediate, advanced, alright? So, palms are up, you're gonna push those heels into the wall And I want you to squeeze your quads and squeeze your glutes, alright? So you wanna hold this here for about 10 seconds — 5, 4, 3 Push those heels in the wall — 2 and 1

Good And come down Alright, so now we're gonna go into your next level, which is alternating arms, okay? So if being in plank is enough for you, totally fine, you can start there If you want a next challenge up for your next round, let's do it with alternating arms The wider your feet position the easier it is for your core, alright? So I'm gonna have you start wider than your yoga mat position apart

You're gonna, again — arms, squeeze those glutes and push those toes into the ground From here, you wanna squeeze those quads, squeeze those glutes, have those elbows directly underneath your shoulder And little alternating — 3, 4, 5 Try not to let your hips move — 8, 9, 10 Very good, alright

So, you're body will get very warm from that You wanna try to not let any hip movement happen at all Just push your heels in the wall So that's the next level up Next one you guys can do is on your palms, where you're just at the top of your pushup

Crank those arms in, squeeze your glutes, push your heels in the wall This is also a great way to train yourself how to do pushups correctly without letting your lower half dump So you would just hold here 10 seconds And then come down, okay? Last one you would do if you're even more advanced is an alternating arm reach at the top of your pushup, okay? And that looks like this: So you're gonna go wide feet — she's a challenging one — wide feet, glutes tight, bring those hands a little bit underneath you Really squeeze those quads and glutes

If you cannot complete 10 minutes that is totally fine You can start with 5 minutes or 2 minutes This is also really good work to add to the workouts you're already doing or as a standalone workout on its own Don't skip the stretching part because that's super important to feeling like you can really engage your core But most importantly, that I always say: I want you to connect to your body